Small Changes, Big Impact: How to Lower Your Risk of Urologic Cancers

By Dr. David Samadi

Every year, close to half a million individuals will be diagnosed with a urologic cancer that includes bladder, kidney, prostate, and testicular cancers. While some risk factors, like age and genetics, are out of your control, you can make practical lifestyle changes to lower your risk. Not only can these changes help protect you against cancer, but they also promote overall well-being. Here’s how you can take proactive steps toward better health.

Nourish Your Body with the Right Foods

The is a well-established connection between diet and cancer prevention. What you put on your plate can make a meaningful difference in your cancer risk. Focusing on a nutrient-dense diet gives your body the tools it needs to stay healthy. Here’s what to prioritize:

  • Pile on the Produce: Fill half your plate with colorful fruits and vegetables. Cruciferous veggies like broccoli, kale, and Brussels sprouts are powerful produce when it comes to supporting urologic health.
  • Cut Back on Processed and Red Meats: A steady diet of bacon, bologna, or hot dogs can increase your bladder and kidney cancer risk. Aim to replace these with lean proteins such as fish, chicken, or plant-based alternatives.
  • Stay Hydrated: Water isn’t just refreshing—it plays a vital role in flushing toxins from your system and supporting your kidneys and bladder.
  • Opt for Healthy Fats: Include sources of foods with healthy fats, which include avocados, nuts, seeds, and olive oil, while cutting back on saturated and trans fats.

Make Movement a Daily Habit

A vital cornerstone of cancer prevention is consistent physical activity. Maintaining a regular regimen of exercise helps support reaching a healthy weight, regulates hormones, and strengthens your immune system—all crucial for reducing your cancer risk. Here are some tips to get moving:

  • Start Small: Set a goal most days of the week for engaging in at least 150 minutes of moderate exercise. Activities like brisk walking, swimming, or cycling are great options.
  • Add Strength Training: Building muscle enhances your fitness and supports metabolic health, reducing the risk of certain cancers.
  • Incorporate Movement Throughout Your Day: Simple actions like taking the stairs or going for short walks during breaks can make a big difference over time.

Kick the Smoking Habit

A top risk factor for cancers of the bladder and kidneys is smoking. Quitting smoking can significantly reduce your risk, no matter how long you’ve been smoking. Plus, the health benefits of quitting begin almost immediately.

  • Seek Help: Consider joining a smoking cessation program or talking to your doctor about nicotine replacement therapies.
  • Identify Your Triggers: Understanding what prompts you to smoke can help you avoid those situations and develop healthier coping mechanisms.
  • Celebrate Your Progress: Reward yourself for milestones along your smoke-free journey to stay motivated.

Drink Alcohol in Moderation

Consuming an excessive amount of alcohol has been shown to elevate the risk for many cancers, including urologic cancers. Cutting back on alcohol is a simple yet effective way to protect your health.

  • Stick to Guidelines: The American Cancer Society suggests limiting alcohol to no more than one drink per day for women and two for men.
  • Explore Alternatives: Non-alcoholic options like sparkling water, herbal teas, or mocktails can be just as enjoyable in social settings.

Stay Proactive with Screenings and Checkups

Regular medical checkups and screenings can detect cancer early when it’s most treatable. Make these appointments a priority:

  • Prostate Cancer Screenings: Men over the age of 40 should discuss screening options with their doctor. Those with a family history may need to start earlier.
  • Testicular Self-Exams: Young men, in particular, should perform monthly self-exams to detect any unusual lumps or changes.
  • Annual Checkups: Having yearly checkups with your healthcare provider is a primary way ensuring you stay on top of your overall health.

The Bottom Line

While there’s no way to eliminate the risk of urologic cancers, adopting a healthy lifestyle can go a long way toward reducing your chances. By making thoughtful choices in your diet, staying active, quitting smoking, and keeping up with medical checkups, you’re taking meaningful steps to protect your health and improve your quality of life. Start small, stay consistent, and remember—every positive change counts.

 

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.

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